Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up (No Measure)
“ROXANNE” – HALLOWEEN EDITION
Play “Roxanne” by The Police. (Length: 3:14)
Every time you hear “Roxanne”: 1 Up Down
Every time you hear “Red Light”: 1 Air Squat
Keep this fun, you can cut the music early if needed.
Then into…
2 ROUNDS
5 Single-Arm Dumbbell Deadlifts (each)
5 Light Dumbbell High Pulls (each)
5 Alternating Light Dumbbell Snatches
10 Single Unders
Workout (AMRAP – Rounds & Reps)
“NIGHTMARE BEFORE HALLOWEEN”
20:00 AMRAP
10 Up Downs
31 Single Unders
10 Alternating Dumbbell Snatch (light)
31 Single Unders
(Scored by Rounds + Reps)
STRENGTH/SKILL (Post-Workout) (Time)
FOR TIME
50 Abmat Sit-Ups
(Score is Time)